ROD 113011


Wednesday, 30Nov11


Phaser Wednesday

This will be a 30sec work with 20sec rest interval. Each phase will be done for 4 rounds non-stop. Pick a kettlebell weight that is challenging and stick with it. Taking two kettlebells and switching every movement is not conducive to increasing overall strength & conditioning. Don’t just get through the rounds, get through the rounds fatigued.

Phase I

  • Goblet Squat
  • Single Arm KB Row (right)
  • Two-Sumo Squat Jump + Burpee
  • Single Arm KB Row (left)

Rest 1:30, then…

Phase II

  • Two-Handed KB Swing (heavy)
  • KB Stand-Kneel-Stand (right)
  • Squat thrust to a KB snatch pull
  • KB Stand-Kneel-Stand (left)